Ena ke tsela e potlakileng le e bonolo ea ho ja li-steam tsa saalm. U boloka tatso e kholo ea salmon empa hape u fumana tatso e bonolo, e tsubang lepolanka la patsi .
Seo U tla se Hloka
- 2 tablespoons (30 mL) oli ea mohloaare
- 2 tablespoons (30 mL) mosetareta oa mosetareta
- 2 di-teaspoon (10 mL) pepere e ntšo
- 1 teaspoon (5 mL) letsoai leoatleng
- 1 ho 2 cloves konofolo, minced
- 4 li-steam tse 4
- 1 Pente ea kedare kapa alder e sa kang ea alafatsoa e kenngoa metsing
Kamoo U ka e Etsang
1. Preheat grill bakeng sa mocheso o phahameng-o moholo.
2. Kopanya oli ea mohloaare , mosetareta, konofolo, pepere e ntšo le letsoai. Ho hasana ka mahlakoreng ka bobeli mahlakoreng a salmon. Sebaka sa salone se tsamaea holim'a lepolanka le 'nileng la kenella metsing bonyane metsotso e 30. Beha grill ebe u pheha ka mocheso o mofuthu ho fihlela salmon e felile. Metsotso e ka bang 20 ho isa ho e 30 kapa ho fihlela mocheso oa hare oa tlhapi o fihla pakeng tsa 145 le 150 likhato.
3. Tlosa li-steam tse tsoang ka grill ebe u sebeletsa ka mahlakoreng a hau a ratang, joaloka meroho e halikiloeng kapa e nang le lipakete bakeng sa sejana sena.
4. Ntho e le 'ngoe eo u lokelang ho e ela hloko, ka linako tse ling li-salmon li na le masapo a seng makae ho ea bohareng. Hlakola tsena ka hloko pele u pheha kapa ha u le mothating oa ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 766 |
| Total Fat | 42 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 17 g |
| Cholesterol | 221 mg |
| Sodium | 869 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 1 g |
| Liprotheine | 81 g |